Get Amazing Arms: Beat arm jiggle with these three supereffective triceps toners - Target Training

TRAINER'S STRATEGY

For sexy, sculpted upper arms, target all three "heads" of your triceps muscle.

WHY IT WORKS

Your triceps muscle is made up of three separate fibrous sections or "heads": the long head, the medial head and the lateral head. The exercises shown on these pages target all three of these heads, which is the key to creating a sleek, symmetrical look as well as preventing injury to the backs of your upper arms, says this month's featured trainer, Jill Watson.

MUSCLE MECHANICS

The three heads of the triceps muscle join at one common tendon just below your elbow. All three heads work together to extend your elbow when you straighten your arm. The long head crosses your shoulder joint and attaches on your shoulder blade. The medial head attaches at the lower portion of your upper arm bone, and the lateral head originates on the back of your upper arm bone.

DETAILS

To do this workout, you will need a high-cable pulley machine, a flat exercise bench, a pair of dumbbells and resistance tubing. You can find resistance tubing, like the one shown in this workout, at Spri Products (spriproducts.com, 800-222-7774).

Begin each session with a 5-minute warm-up of your favorite cardiovascular exercise. End every workout by gently stretching your triceps, holding each stretch for 20-30 seconds without bouncing.

SHAPE READER MODEL

Reader model Lisa Hourin, 29, lifts weights and does cardiovascular exercise for 45 minutes 3-5 times a week. "The benefits of exercise are immeasurable," says Hourin, a personal trainer and fitness model. "It makes you feel strong and healthy, plus it helps you look good." Some advice she frequently offers to her clients: Don't be afraid to lift heavier weights. Doing so won't make you bulk up like a bodybuilder. On the other hand, it will strengthen your body and produce faster, more noticeable results.

1. high-cable press-down Strengthens the middle and lateral heads of your triceps muscle

* Attach a rope to a high-cable pulley, then stand facing the machine, feet shoulder-width apart, knees slightly bent.

* Grasp each end of the rope close to the knots; hold them at chest level, elbows bent in close to your sides, forearms parallel.

* Contract abs to maintain an upright standing posture, tailbone pointing toward the floor.

* Hold this position as you begin to press your hands down, angling your elbows slightly outward; lean slightly toward the cable so you don't fall backward. Keep pressing down until your arms and elbows are fully extended.

* Hold for 2-3 counts before slowly returning to starting position. Repeat for all reps.

2. rotated-triceps kickback

Works the long head of your triceps muscle

* Kneel so your right knee is centered on a flat bench, aligned with your right hip. Rest right shin on bench; put left foot on floor close to bench, with left knee slightly bent.

* Bend forward, resting right hand on the bench so back is parallel to the floor and body forms one straight line from head to hips.

* Hold a dumbbell in your left hand, with elbow bent close to your waist and forearm perpendicular to the floor, knuckles pointing toward the floor.

* Make sure shoulders and hips are square, then press dumbbell behind you until your arm is straight and parallel to your shoulder.

* Rotate arm as you extend it so palm faces upward in the final position.

* Slowly bend elbows back to starting position and do 8-12 reps. Switch arms; repeat.

3. back-fisted hammer curl

Strengthens the middle and lateral heads of your triceps muscle

* Standing with your feet shoulder-width apart, place the center of a resistance tube at your left hip to anchor the position; grasp the handle in your right hand, your elbow bent at a diagonal pointing up so your right thumb is just in front of your right shoulder and your wrist is straight.

* Adjust the tension on the tube at your hip so you feel some resistance (however, you should be able to straighten your arm fully).

* Contract abs so tailbone points down, then bend knees just enough to stabilize your position.

* Maintain this position as you fully straighten right arm, leading with the pinkie side of your hand; in the finished position, your arm should be extended on a diagonal to your right shoulder.

* Return to starting position and repeat for 20-25 reps, then switch arms and repeat.

Stacy Whitman is a free-lance health and fitness writer in San Francisco.

TRAINING GUIDE

Beginner/Intermediate Do these moves twice a week, taking at least 1 day
off between workouts. Rest 30-60 seconds between sets. Progress to the
advanced program after 4-6 weeks.

Advanced For a more intense workout, try supersetting. Perform 1 set of
each move without resting between exercises. This equals 1 superset.
Repeat the superset 2-3 times total.

basic program

exercise              high-cable press down     rotated triceps kickback

sets                  2-3                       2-3
reps                  8-15                      8-12 with each arm
weight range          25-40 pounds              5-12 pounds in each hand

exercise              back-fisted hammer curl

sets                  2-3
reps                  20-25 with each arm
weight range          Medium resistance tubing

advanced program

exercise              high-cable press down     rotated triceps kickback

sets                  2-3                       2-3
reps                  8-12                      8-12 with each arm
weght range           25-40 pounds              5-12 pounds in each hand

special instructions  Superset as described at  Superset as described at
                      left.                     left.

exercise              back-fisted hammer curl

sets                  2-3
reps                  20-25 with each arm
weght range           Medium resistance tubing

special instructions  Superset as described at
                      left.